Tell others what you need right now

It’s easier to offer support when the request is specific

Someone close to you asks what’s going on. You answer, “Nothing, I’m just tired,” even though you’re weighed down by too many responsibilities. Sometimes you really don’t want to go into the details. At other times, you’d appreciate support but don’t know how to ask for it.

Try naming three things: the situation, how you feel, and what you’re asking for. For example: “I’ve had a lot of work pile up this week. I feel tense and find it hard to concentrate. It would help if we could have a calm conversation today.” You might also say, “I just need you to listen.”

If someone tells you they’re stressed, don’t jump straight to solutions. You can ask: “Would you like advice, or would you just like to talk?” But don’t promise to solve a problem you can’t control. When talking with children, adapt your questions to their age and don’t dismiss their experience.

Support has its limits. Someone close to you can’t replace a healthcare professional or carry all your burden. If things get worse, seek appropriate professional support together. If anyone is in immediate danger, take action right away.

Try it in practice: Write down one request for help in an everyday situation. Describe the situation, how you feel, and a realistic request. Practice saying it without apologizing for having needs.